Live Longer!

CrossFit Carolina Beach – CrossFit


Only July 4th we will have:

Group Classes- 8:45am and 1:00pm

Come and sweat before you kick off the holiday.

– Metcon: Show of hands… who wants to live longer? Well, you’re in luck because cardiac output work such as what we are doing today not only contributes to performance and recovery but also helps people live longer by improving the efficiency of your heart. You can think of this as strength and conditioning for your heart specifically. Let’s focus on a roughly 60% sustainable effort for the duration of the 30 mins.

View Public Whiteboard


A: Warm-up (No Measure)

500m row.

Then, with a light KB, perform the following for: 20 on/:10 of:

1-Arm Russian KB Swing – R

1-Arm Russian KB Swing – L

KB Push Press – R

KB Push Press – L

Single Arm KB Row – R

Single Arm KB Row – L

Lateral Burpee over the KB

KB Windmill – R

KB Windmill – L

Goblet Reverse Lunge – R

Goblet Reverse Lunge – L

KB Weighted Situp


B: Metcon (AMRAP – Rounds)

With a 30:00 Running Clock:

2k Row

Then with the remaining time max rounds of:

100 Meter Farmer Carry (70, 53)

50 Meter Front Rack Barbell Carry (135, 95)

100 Meter Sledpush (Moderate Weight)

Rest as needed between rounds.

*Scale loading as needed – these should be UB Sets.

*Score = total rounds completed – 2k row is NOT scored.

Extra Credit

C: Warm-up (No Measure)

Spend 5 Minutes on working on the muscle group that you feel is lacking perform a single-joint movement for 3-4 sets of 10-15 reps. Coaches should be able to direct you with this.

Categories: WOD

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